Kickstart Home Fitness Workout – Week 1

This 4-week workout guide will help you stay fit and healthy when you’re stuck working out at home.

Points to remember:

*go at your own pace! If you feel you are not working hard enough then take fewer breaks or more breaks if it is too challenging

*before every workout perform a warmup. This is important because your body needs to be prepared for the workout and not shock your body. You could go for a 5-minute walk before your workout.

*pick whatever amount of reps works for you! As a guideline, the last 3 reps should be challenging.

 

Week One

Day 1: Legs

Exercise 1: Squats with kick

• Start standing with your feet shoulder-width apart.
• Squat back as though you are about to sit in a chair
• As you stand back up kick your leg out to the side
• Squat back down and alternate kicking legs.
• Repeat 8-15 times on each leg

Equipment: Add ankle weights

Exercise 2: Lunges

• Start standing with hands-on-hips.
• Place one leg forward then lower hips until both knees are about 90 degrees.
• Bring forward leg back to a standing position
• Repeat on each leg 8-15 times

Equipment: Hold dumbbells

Exercise 3: Side lunge

• Start standing with your toes facing forward and with your legs slightly wider than shoulder-width
• Shift your body weight to one leg, bending your knee to about 90 degrees
• Stand back up in your starting position and alternate legs.
• Repeat on each leg 8-15 times
• Equipment: Add ankle weights or place XR slides under your moving foot

Exercise 4: Hip thrusts

• Start lying on your back with your feet on the ground and knees at 90 degrees.
• Bring your hips up to the ceiling and squeeze your glutes at the top.
• Bring your hips back down and repeat.
• Repeat 10-30 times
• Equipment: Place a medicine ball or dumbbell on your stomach

Exercise 5: Wall sit

• Stand against a wall with your feet about one step away from the wall.
• Squat down into a squat position with your back still against the wall.
• It should look like you are sitting in a chair. Your back is straight with your knees at 90 degrees
• Hold the exercise for 30-90 seconds
• Equipment: Hold a medicine ball

 

Repeat all leg exercises in order for 3 to 5 rounds!

 

Day 2: Core

Exercise 1: Mountain Climbers

• Start in a plank position on your hands.
• Bring your knee towards the opposite hand
• Repeat on the other side.
• Try to go back and forth at a pace that is comfortable for you.
• Perform the exercise for 30 seconds to one minute

 

Exercise 2: Hip dips

• Start in a plank position with your elbows bent against the ground.
• Dip your hip to one side close to the grow or tap the ground with the side of your hip.
• Repeat on the opposite side.
• Perform 8-15 times on each side, 16 to 30 reps in total.

Exercise 3: Leg raises

• Start by lying flat on your back.
• Bring both legs up to above your hips
• Bring legs back down but do not touch the floor again!
• Perform 8-20 times
• Equipment: Use ankle weights or place a light dumbbell between your feet

Exercise 4: Bicycle Crunches

• Start lying flat on your back
• Bring your knees up until they are above your hips
• Have your hands behind your ears
• Bring your knee to the opposite elbow.
• Alternate sides
• Perform the exercise for 30 seconds to one minute.
• Equipment: Add ankle weights

Exercise 5: Plank

• Start in a plank position either on your hands or elbows.
• Hold for as long as you can! Aim for 30 to 60 seconds.

 

Repeat all core exercises in order for 3 to 5 rounds!

 

Day 3: Upper body

Exercise 1: Tricep dips

• Slide off a bench or chair when your knees are bent and your hands are still on the chair holding you up.
• Straighten your arms, but do not lock your elbows.
• Bend at your elbows until they reach 90 degrees.
• Straighten your arms back to starting position.
• Repeat 8-15 times.

Equipment: Add Parallettes dual dip bars

Exercise 2: Push-ups

• Start in a plank position but in a wide arm stance. Your elbows should be out to the side in line with your shoulder.
• Bring your chest down to the ground then bring it back up to the starting position.
• Repeat 8-20 times
• Equipment: Try using push-up bar handles

Exercise 3: Shoulder circles

• Standing or sitting raise both arms out to the side.
• Move your arms in small circles either forwards or backward
• Perform for 20 to 60 seconds
• Equipment: Add dumbbells

Exercise 4: Supermans

• Start by lying flat on your stomach
• When ready, raise your chest up while keeping the rest of your body on the ground.
• Hold for 3 seconds then bring your chest back down and repeat.
• Repeat 8-12 times
• Too easy? Raise your feet up with your chest! Or hold at the top for longer.

Exercise 5: Shoulder taps

• Start in a plank position on your hands.
• Bring your hand up to your opposite shoulder
• Repeat on the other side.
• Repeat 8-15 times on each side for a total of 16-30 reps.
• Too easy? Do a push-up after four shoulder taps! Repeat after every fourth tap.

 

Repeat all upper body exercises in order for 3 to 5 rounds!

 

Day 4: Rest day!

• You can do absolutely nothing or make it an active rest day by going for a walk or stretching it out.
• If you feel like you can do more, move on to day 5!

 

Day 5: Cardio

Exercise 1: Jumping jacks

• Start standing in a comfortable position.
• Jump both your legs out to the side while also bringing both arms up above your head

Exercise 2: Shuffle toe touch

• Shuffle to the right side two to three times.
• Have your left hand touch your right foot at the end of the shuffle
• Repeat on the left side.

Exercise 3: High knees

• Start standing in a comfortable position.
• Jump your knee up to your hips
• Repeat with the other leg and go as fast as you can
• Equipment: Add ankle or wrist weights

Exercise 4: Butt kickers

• Start in a comfortable standing position
• Go up onto your toes
• Bring your heel up to your butt
• Repeat with the opposite side, should be similar to a running motion

Exercise 5: Inchworm

• Start in a comfortable standing position
• Bring your hands to the floor
• Crawl your hands out until you are in the plank position.
• Crawl your hands back and stand back up
• Repeat 8-15 times

 

Perform each cardio exercise for 30-60 seconds. Complete exercises one through five for a total of 3-5 rounds.

 

Day 6: Full body

Exercise 1: T press-up

• Start in a plank on your hands
• Lower your chest to the floor
• As you come back up rotate to the side and extend your arm to the sky.
• Return to the plank position and repeat on the other side.
• Perform 8-15 times on each side.

Exercise 2: narrow to wide squat

• Start in a comfortable standing position.
• Squat down
• As you come back up move your stance wider and squat back down again
• Move back to your normal squat position.
• Alternate between your normal and wide squat positions.
• Repeat 8-20 times

Equipment: Add Bodyworx resistance band

Exercise 3: tricep push-ups

• Start in the plank position on your hands.
• Have your hands directly under your should to engage the triceps
• Bring your chest to the floor then come back up to your starting position
• Repeat 8-15 times

Exercise 4: standing crunch

• Start standing in a comfortable position
• Bring your elbow to your opposite knee by bringing your knee up
• Repeat on other side
• Perform 8-15 reps on each side.

Exercise 5: toe taps

• Start in a crab position with your stomach facing the ceiling on your hands and feet
• Lift your hand up to touch the opposite foot
• Repeat on the other side
• Perform exercise 8-15 times on each side

 

Repeat all exercises in order for a total of 3-5 rounds!

 

Day 7: Rest day!!

• You made it through the week, congrats!